Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :20 Hard Sprint (Run/Row/Jump Rope/Mtn Climbers) + :20 EZ Min 2 – 10 BB (or DB) Deadlifts + 10 Elbow Punches Min 3 – 10...

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Thursday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :45 Max Plate G2OH :45 Max Plate Jumps STATION 2 :45 Max Plate Thruster :45 Max Russian...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES (light DB) 5 Half Kneeling DB Press (Right arm) 5 Single Arm Front Rack Split Squat (Right arm) 5 Half Kneeling DB Press (Left arm) 5 Single Arm...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jumping Jacks :30 Arm Haulers :30 Lunges -Into- 1 ROUND :30 Burpees :30 Plank Hold :30 Air Squat Strength Bench Press (4×5) 4×5* Bench Press...

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Wednesday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Air Squats -:15 Rest- :30 Backpack Front Squats -:15 Rest- :30 Backpack Push Press into… 2 ROUNDS :30 Russian Twists -:15 Rest- :30 Sit-ups -:15 Rest...

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Wednesday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 TABATA (:20 work, :10 rest) DB Deficit Push-Ups STATION 2 TABATA Ring Rows STATION 3 TABATA DB Goblet Squat*...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) FOR RECOVERY 20min ruck hike or weighted walk (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES (light DB) 5 Half Kneeling DB Press...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 V-Ups 8 Air Squats 6 Push Press w/ empty barbell (or DBs) 4 Bodyweight Kang Squats* *Kang Squat- Goodmorning + Squat + Goodmorning + Stand...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 15 Jumping Jacks 5 DB Deadlift 5 DB Strict Press 5 DB Front Squat Strength Deadlift (1×5) ON A 10:00 RUNNING CLOCK… Heavy 5 Rep Deadlift...

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Tuesday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row or 1:00 Run 10 Up-Downs 15 Glute Bridge-Ups 10 Jumps – landing in the Power Position (partial squat) Workout Metcon (Weight) EMOM x 18...

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Tuesday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 12 Med Ball Cleans STATION 2 EMOM 12 Wall Balls STATION 3 EMOM 12 Wall Ball Box Step...

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